One Handed Hang
A beginner mobility exercise that works the upper back.
Starting position
End position
How to Do One Handed Hang
- Grab onto a chinup bar with one hand, using a pronated grip. Keep your feet on the floor or a step. Allow the majority of your weight to hang from that hand, while keeping your feet on the ground. Hold for 10-20 seconds and switch sides.
Muscles Worked
Alternatives to One Handed Hang
10 movements that train the same primary muscle, closest substitutes first — same kind of training, then variations of the movement itself, then a similar difficulty.
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1
One Arm Against Wall
A beginner isolation mobility exercise that works the upper back.
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2
Latissimus Dorsi-SMR
A beginner isolation mobility exercise that works the upper back, using a foam roller.
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3
Chair Lower Back Stretch
A beginner isolation mobility exercise that works the upper back.
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4
Dynamic Back Stretch
A beginner mobility exercise that works the upper back.
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5
Middle Back Stretch
A beginner isolation mobility exercise that works the upper back.
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6
Side-Lying Floor Stretch
A beginner mobility exercise that works the upper back.
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7
Spinal Stretch
A beginner isolation mobility exercise that works the upper back.
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8
Upper Back Stretch
A beginner mobility exercise that works the upper back.
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9
Rhomboids-SMR
An intermediate mobility exercise that works the upper back, using a foam roller.
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10
Overhead Lat
An advanced mobility exercise that works the upper back.
Frequently Asked Questions
What muscles do one handed hang work?
One Handed Hang primarily works the upper back. The biceps assist as secondary muscles.
What equipment do I need for one handed hang?
The source dataset does not record equipment for one handed hang. Check the instructions above before you set up.
One Handed Hang: is it suitable for beginners?
Yes. One Handed Hang is rated beginner. Movements you can learn in a session, with a low skill floor and a forgiving failure mode.
What can I do instead of one handed hang?
One Arm Against Wall, Latissimus Dorsi-SMR, Chair Lower Back Stretch train the same primary muscles and are listed with 7 more alternatives above.
How do I log one handed hang in Fitnit?
As time held rather than reps. Fitnit records the seconds and credits them to the upper back on your body map, so you can see which muscles you train hard and never stretch.
Photographs and step-by-step instructions from free-exercise-db, a public-domain exercise dataset. Muscle mapping and alternatives by Fitnit.
Track Your One Handed Hang with AI
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